3 Protein-Rich Breakfast Additions
Starting your day with a protein-packed breakfast is a great way to fuel your body, keep your energy levels high, and promote muscle repair and growth. Whether you're a busy professional, an athlete, or just someone looking to maintain a healthy diet, adding protein to your morning routine is key.
Here are three versatile protein-rich breakfast additions that will elevate your meals and provide long-lasting satisfaction.
1. 🥛 Milk of Your Choice
Milk is a staple in many breakfast routines, and for good reason. A cup of cow’s milk provides about 8 grams of protein, while fortified plant-based milk options can also offer a decent amount (soy 7g and oat 4g). Whether you prefer cow's milk or plant-based options, milk is an excellent source of protein and essential nutrients such as calcium, vitamin D, and B vitamins, which contribute to bone health and energy production.
How to Add Milk to Breakfast:
Smoothies: Use milk as the base for your morning smoothie. Combine it with fruits, vegetables, protein powder, and some oats for a balanced, filling drink such as this Strawberry Greek Yogurt Smoothie
Oatmeal with Milk: Instead of using water, cook your oats with milk to make the dish extra creamy and protein-rich. Top with nuts, seeds, or fruit for added texture and flavor like these Almond Butter Overnight Oats.
Milk in Cereal or Granola: Add a splash of milk to your favorite cereal or granola for a quick and easy protein boost.
2. 🧀 Cottage Cheese
If you’re not big on milk, cottage cheese can be protein powerhouse. A single half-cup serving can offer 14 grams of protein, making it a fantastic addition to your breakfast. It's also rich in calcium, which is great for bone health. The mild flavor of cottage cheese allows it to pair well with both savory and sweet dishes, offering plenty of versatility in your morning meals.
How to Add Cottage Cheese to Breakfast:
Eggs & Cottage Cheese Scramble: Mix cottage cheese with scrambled eggs for a creamy texture and a protein boost (the tangy flavor of the cottage cheese complements eggs beautifully!). Try this Cottage Cheese Omelet or keep it simple with these High Protein Scrambled Eggs.
Cottage Cheese Toast. If you’re one to love combinations on avotoast, cottage cheese toast will be your next biggest obsession. Try these Cottage Cheese Toast (3-ways)
French Toast with Cottage Cheese: Top your French toast with a dollop of cottage cheese and fresh fruit for a high-protein, delicious twist on this classic breakfast favorite such as this Cottage Cheese French Toast.
3. 🌿 Soy Protein such as Tofu, Tempeh or Edamame
Soy protein is an excellent plant-based protein source that’s low in calories but high in protein and other nutrients. A 100-gram serving of firm tofu can provide around 8 grams of protein, making it a perfect addition for those looking to boost their intake without relying on animal products. Tofu is also a great source of iron, calcium, and magnesium, which support energy levels and overall well-being.
How to Add Tofu to Breakfast:
Tofu Smoothie: For a creamy texture, blend silken tofu into your morning smoothie. It works especially well in fruit-based smoothies, adding a rich, smooth consistency without overpowering the flavor, like this Blueberry Tofu Smoothie
Tofu/Tempeh Breakfast Burrito: Crumble tofu and sauté it with vegetables, spices, and a little olive oil for a savory, satisfying breakfast that mimics scrambled eggs in texture and flavor, but with the added benefit of plant-based protein. Keep it simple like this Tofu Scramble or pack it on the go like this Scrambled Tofu Breakfast Burrito.
Edamame Avocado Toast: It’s the frozen staple you would have never imagined working so well at breakfast time!. Edamame helps to add a fibre & protein rich layer to an otherwise balanced breakfast classic, like this AvoEdamame Toast.
Switch up your morning with a different choice of protein!
Adding protein-rich ingredients to your breakfast is a simple yet effective way to enhance your nutrition and start your day off right. It offers a unique set of benefits and can easily be adapted to suit your dietary preferences. Experiment with these options and discover the variety of ways you can power your morning with the strength of protein.